Health Pulse How to fall (back) asleep For many people with insomnia, falling asleep at bedtime comes relatively easily; it’s staying asleep that poses the problem. This pattern is especially common in older people, who tend to get tired earlier in the evening, sleep more lightly and wake up more often during the night. Onto the solutions: ▶▶Breathe deeply: Breathe in through your nose as you count to 4 in your head, breathe out for a count of 8, and repeat the cycle a few times. In a variation on this technique, repeat a mantra in your head while breathing deeply. ▶▶Visualize a peaceful scene: Focus on the sights, sounds and aromas of a peaceful place. It could be somewhere you’ve been before or a creation of your imagination. ▶▶Tense and relax your muscles: Starting with your toes and working your way up to your forehead, tense each of your muscle groups for 5 seconds and then relax them completely. ▶▶Get out of bed: If you can’t get back to sleep within about 20minutes, go to another roomand do something that won’t stimulate you too much, such as listening to quiet music or reading a few pages of a familiar novel. Be sure to keep the lighting dim. When you feel sleepy again, go back to bed. Sources: WebMD, Healthline, sleepfoundation.org Morning missteps to avoid Many of us have developed morning routines that help us ease into the day. Nothing wrong with that, as long as our habits don’t lead us down an unhealthy path. For starters, don’t leap out of your bed, which can cause your blood pressure to drop and lead to a fall. Unless you’re the type who gags at the thought of breakfast, avoid bailing out of this morning meal. People who eat breakfast regularly tend to have sharper thinking, less body fat and a lower risk of Type 2 diabetes and heart disease. If your breakfast includes coffee, brushing your teeth too soon after drinking it could weaken your tooth enamel. Instead, brush them either before your coffee or 30-60 minutes later. As much as you may itch to read your e-mails, a morning buffer zone away from digital media can make you happier and more productive throughout the day. For good measure, take a moment to focus on the things you’re grateful for. People who do this often report greater happiness, health and satisfaction. Source: WebMD A question of balance Unless you’re the type of person who looks at an Olympic gymnast and thinks, “I could do that,” you’ve probably lost your balance onmore than one occasion. To test your balance, lift one foot off of the ground and see how long you can hold it up. To assess your balance while moving, try walking on an imaginary tightrope for 10 steps. Over time, your results should improve as you perform balance exercises such as these: ▶▶Feet in the air: Holding onto the back of a chair, lift one foot to calf level for 10 seconds. Repeat this 10 times and then switch to the other leg. As your balance gets better, you can try the “look ma, no hands” version. ▶▶Tiptoe training: Still holding onto the chair, raise your feet to tiptoe position and hold the stance for one second. Repeat 10 times. ▶▶Heel-to-toe walk: Walk slowly in a straight line for about 20 paces. With each step forward, touch the heel of your foot to the toes of your other foot, using a wall for support if you feel unsteady. ▶▶Tai chi: Sometimes called meditation in motion, tai chi can help you cut down on falls if you’re older and having balance issues. Enlist a skilled teacher to ensure that you’re doing it right. Bonus: your mood will also get a boost. Source: WebMD CSANews | SPRING 2022 | 37
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